Comparing Nutrients in 7 ounces Almonds VS Ground Savory

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Ground Savory	8%	15%	77%

Macro Nutrients

	Almonds	Ground Savory	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	20.2% 6.47g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	105% 136g	130g per day for Men 19-50 years
Sugars	12% 8.63g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.3% 0.22g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 7.84g	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	239% 91g	38g per day for Men 19-50 years
Protein	75% 42g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Ground Savory	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	276% 3.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Ground Savory	Recommended Dietary Allowance
Calcium	53.4% 534mg	423% 4231mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	187% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	92% 7.36mg	940% 75mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	526% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	61.3% 2086mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	77.6% 8.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Ground Savory:

• Ground Savory Spice contains more Vitamin A, 1.8 times more Vitamin B1, 13.2 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Vitamin B3 per 7 oz.
• Both Almonds as well as Ground Savory Spice have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Ground Savory:

• Almonds have 1.2 times more Copper and 3.4 times more Phosphorus than Ground Savory Spice.
• While Ground Savory Spice contains 7.9 times more Calcium, 10.2 times more Iron, 1.4 times more Magnesium, 2.8 times more Manganese, 1.4 times more Potassium, 24 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.1 times more Energy, 8.4 times more Fat and 3.1 times more Protein than Ground Savory Spice.
• While Ground Savory Spice contains 3.2 times more Carbohydrate and 3.7 times more Fiber than Almonds.
• Both Almonds and Ground Savory Spice have similar amounts of Saturated Fat per 7 oz.
• Both Almonds as well as Ground Savory Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.